Rita Black: Why does it feel like we are always losing the battle of temptation? When it comes to impulse control, I say stop trying to fight and avoid the battle altogether. In today’s Thin Thinking podcast, I’m gonna walk through three different environmental slash mindset controls that you can use to avoid being the victim of cravings and drivers for the kind of highly tempting, refined sweets and salty crunchy foods that take us off track and make us feel like we have no control. You can have control, you just need to learn how to use it and the different types that are available to you. So toss that craving in the freezer and come on in.

Rita Black: Did you know that our struggle with weight doesn’t start with the food on your plate or get fixed in the gym? 80% of our weight struggle is mental. That’s right. The key to unlocking long-term weight release and management begins in your mind. Hi there, I’m Rita Black. I’m a clinical hypnotherapist weight loss expert, bestselling author, and the creator of the Shift Weight Mastery Process. And not only have I helped thousands of people over the past 20 years achieve long-term weight mastery, I am also a former weight struggler, carb addict and binge eater. And after two decades of failed diets and fad weight loss programs, I lost 40 pounds with the help of hypnosis. Not only did I release all that weight, I have kept it off for 25 years. Enter the Thin Thinking Podcast where you too will learn how to remove the mental roadblocks that keep you struggling. I’ll give you the thin thinking tools, skills and insights to help you develop the mindset you need, not only to achieve your ideal weight, but to stay there long-term and live your best life.

Rita Black: Hello, dear listeners, come on in. We’re finishing out June, and I wanna dive into a topic that I actually have been thinking about for a while, but something I did involving my kids sparked me to really, really want to do this episode now, because of the fruits of my somewhat outside of the box experiment have paid off, and I wanted to share the results with you and have a conversation with you. You are being able to set up conditions for success with your weight management with three different controls, quote unquote, that you can apply. But before I get into the experiment, and those three mind techniques that pretty much crush the pesky impulse eating that gets us off track, this episode is sponsored by my masterclass, free masterclass, I might say, free online masterclass called How to Stop the Start of a Tomorrow Weight Struggle Cycle and Begin Releasing Weight for Good.

Rita Black: And in this masterclass, we really deep, deep dive into what is driving that weight struggle cycle, that on or off, good or bad all or enough thing thinking that feels almost addictive, cyclical. And then will also be doing some weight loss hypnosis. If you’ve never tried hypnosis before, you must join our masterclass and experience it because I think you’re gonna dig it. So the link is in the show notes. So go grab that. But hang around for now. Grab it after the show. Today’s show.

Rita Black: Alright, so here was the challenge for me around March of this year. It dawned on me that both of my children were going to be home this summer. Now, both of my children are off at college. I am an empty nester for those of you who do not know me, but my, this is the first year that my son is gonna be home ’cause he’s a freshman in college and my daughter just graduated and every summer my daughter has been off doing some. Last year she was in Berlin, the summer before she was in Southern Germany and Bavaria. And so she’s not really been home except for the Christmas breaks. So, as it dawned on me that I’m gonna have my grown children now grown home for three months and my mind all of a sudden flashed to Christmas break when my children seem to have come home with a, I am a guest of this house mentality. Meaning leaving the dishes wherever they finished, eating on them, leaving clothes, sprawled about shoes in the middle of the floor, expecting to borrow the car on their whim at any time, coming home late, waking us up. And you know, one night I came down, it was so funny ’cause I wake up pretty early and I come down and I stretch and I, you know, have a little morning routine, meditate, all that stuff. And my daughter was sitting there with her boyfriend in the front room, you know, just sitting there chatting on the couch.

Rita Black: And I was like, oh, hello. And they were just coming in from being out. Oh my goodness. So anyway, all of a sudden it dawned on me, it’s not gonna just be two weeks of this, it’s gonna be three months of this. So anyway, in March I decided this is not gonna happen all summer long as my joy of having my beautiful children home turned to dread. And I asked myself a question that I hope you ask yourself as well, which is, am I going to eat over this? Am I going to eat all summer long over my children being home and being stressed out about this? And whenever I answer yes to that, then I know that I have to solve the problem. Instead of being a victim of the situation, I need to take control somewhat of the situation, at least take responsibility for my part in it.

Rita Black: I can’t control them, but I can at least take responsibility and ask for what I need and not be a victim. So I must set up the conditions for success for myself. And this is having to do with what we’re gonna talk about today because we all need to, as we, masters, set conditions up for success for ourselves, we cannot be the victim of other people, places and things. So my husband and I did something that he and I did 30 years ago when we moved from London to LA. So flashback 30 years. And what happened was when we moved here, everybody we knew in London wanted to come to Southern California for a Fortnite. You know, and those of you who are British know what a Fortnite is, but us Americans don’t. A Fortnite is two weeks. And that’s kind of what the Brits like to do.

Rita Black: They like to go somewhere for two weeks and enjoy, at least they did 30 years ago. I don’t know. My sister gets six weeks off a year. She lives in England. It’s a little more, they do tend to have a work life balance a little more in Europe, which I envy. But anyway, our friends would come and then they would completely expect us to take care of them. They would not rent a car. They would, they would want us to drive them everywhere. Because, you know, they drove on the other side of the car and, you know, they wanted to be driven everywhere and they wanted, you know, us to make food for them and take them out and show them a good time, which, you know, of course when you have friends visiting you, you wanna show them a good time.

Rita Black: However we had to work, we had to take care of things and we needed our car. So we couldn’t do all these day trips out to the desert and to the beach and everything that, it just was becoming a little crazy because literally people were coming these two weeks, and then two weeks later, somebody else would be coming. And our life became a little crazy. So what my husband and I did was we created a contract called Guidelines for Guests. And we basically said, you know, we work these hours, we expect if you’re gonna come here, you are gonna get your, you know, rent a car so that you have your independence. We will love to you know, cook for you and make meals, but we also expect you to help us clean up as they were not doing.

Rita Black: And you know, entertain yourselves during the day, go sightseeing and you know, basically take care of yourselves. So that helped so much because we didn’t have to really confront them about that. We just said, here’s our guidelines and off, you know, and if you wanna come, awesome. And if this puts you off, well we’re sorry, but we, you know, have to live our lives. And this is the way it’s, so my husband and I sat down and we did the same thing for our kids. We kind of just sat down and thought, okay, what are the parameters that we wanna have in place? And really to set our expectations before they came home. So there wasn’t a bunch of, you know, the last thing you wanna do is be fighting and bickering with your children and nagging them to pick up their clothes and telling them to pick up their plates.

Rita Black: We just basically put it all in this nice contract that looked a little like a lease with subheads and all of that, the car, the chores picking up after yourself. And, and we just laid it all out. And the interesting thing was, the interesting thing was that I gave it to my daughter and I gave it to my son and they both kind of appreciated it. They were like, okay. I mean, they were a little weirded out, like, really we’re gonna do this? And it was like, it was like, look, you know, we’re four adults living together. We need to have some parameters and boundaries. I respect you, I respect that you’re a young adult now. You’re not my child that I’m gonna boss around. You have your independence, but because you have your independence and you are going to be living under our roof and eating our food and you know, basically being a tenant of our house, you know, here are some guidelines.

Rita Black: And my daughter, my daughter is home. I had, my son is coming home. He’s come home for a couple of weekends since we’ve had the contract, but my daughter has been just magical. She’s been picking up after herself. She’s been saying, can I do, can I take the dogs out for you today? She and I were out in the garden again. She’s loving and getting into all these different chores. So it is just, I just am so pleased. And so if you wanna try this with your grown children, if they come home, you know, you, you have my blessing. I did wanna mention this and kind of walk you through this because the point I’m trying to make is that when there are boundaries and parameters in place, and decisions are pre-made ahead of time, there can be so much more calm takes away what we call a psychological term decisional anxiety. Can I do this? Can I do that? Should I do this? Should I do that? No. Here, here’s the guidelines and you know, we know the black and white and it just makes it simpler and more clear.

Rita Black: So with that in mind I wanna talk about the three mind controls in mind slash environmental controls that you can use to help yourself, especially with the impulsive eating and guiding yourself to make healthier decisions with the eating and exercise more consistently by keeping your environment and mind set up for success. And no, you don’t have to write a contract, but you may decide to start using your mind and surroundings in a way that allows you the best outcomes. So let’s look at all three controls and how each of them can help you once you understand them. And you can use all three together or separately to set yourself up for success.

Rita Black: So the first control is what we know is willpower, and we’ll talk about that. I know we all know what willpower is, kind of, but we’re just gonna talk about that a little more. The second one is stimulus control. If you’re a student of mine, you probably already know that that’s a skilled weight mastery, but we’ll get into that more deeply. And then we’re gonna talk about rule control. The concept of willpower, stimulus control and rule control is often discussed in the context of behavior management and self-regulation. And these three controls can help you manage your actions and behaviors to achieve desired outcomes.

Rita Black: So let’s explore that willpower first, shall we? So willpower, the definition is the internal strength or self-control that allows individuals to resist short-term temptations and impulses in order to achieve long-term goals. Characteristics. It involves conscious effort and decision making while requiring significant mental energy. Willpower can be seen as a finite resource that can be depleted with use, but it can be also strengthened over time with practice examples, resisting the temptation to eat unhealthy food, sticking to an exercise schedule and making healthy choices while eating out, for example. So one of the most favor famous tests around willpower, you probably know it, is that marshmallow test. Walter Michelle was a researcher and in the sixties and seventies they tested children’s ability to delay gratification. Children were given a choice between one small reward, a marshmallow immediately, or two small rewards if they waited for a period of time. Two marshmallows. So the findings was the ability to delay gratification was associated with better life outcomes, including higher academic achievement, better health and improved social competence. And follow-up studies decades later found that those who exhibited that greater self-control, who waited long enough to get those two marshmallows had higher SAT scores and lower levels of substance abuse and better stress management.

Rita Black: So the implications of the study suggests that willpower is a critical factor in long-term success and can be an indicator of future life outcomes. Now obviously willpower is often discussed in the area of weight management, and when we struggle with our weight, we don’t think we have much willpower. I know when I struggled with weight, I would’ve eaten that one marshmallow and then I would said, screw it and eat the other two marshmallows, sitting there on the table. And then I would probably have sniffed out the entire room looking for the rest of that test bag of marshmallows and eaten them as well. So if you’ve been listening to this podcast long enough, or are a student of mine we learned that that 12% of the mind is the conscious, critical analytical will power part of the mind. And that is the part of the mind that knows what we want, that we wanna release weight, that we want to eat less or exercise more, or not eat the brownies when we go into Starbucks.

Rita Black: And the other 88% is, you know, wants to stay the same. That’s our subconscious mind. So that 12% of our mind not very big, right? And that’s the part that is exerting the willpower. And it’s limited. You know, we have we wake up with a certain amount of willpower resource basically at the beginning of our day when our mind is fresh. But over the course of our day, we make so many decision decisions, it just wears it down and we make food decisions, we make life decisions, work decisions, all these decisions. By five o’clock willpower is pretty much gone and impulse control is gone. I have a saying, you know, if we went to bed at five, we would all be thin. You may know that saying, but it’s true. It is true that I see so many people do fine the beginning of the day.

Rita Black: They don’t struggle with breakfast, they don’t struggle with lunch, they often don’t struggle with the first part of the afternoon. But come that witching hour somewhere around four o’clock, that is when our willpower wanes. And, and also at the beginning of diets, we are gun hall, that willpower is sharp. And over time though, willpower fade. So how do we leverage willpower and strengthen it? So one way we can leverage willpower and strengthen it is to use the willpower we have in the morning and leverage it over the course of the day. How do we do that? Well, meditation in the morning is a powerful way to engage willpower. And what do I mean by that? Well, here’s the thing you, like we said, willpower is a finite resource that 12% of our mind. So what we first wanna do is get more of our mind involved when we can sit in a relaxed state in the morning, like when we’re laying in bed and just visualize our day and being healthy within our day and walk ourselves through maybe some of those challenging points in our day.

Rita Black: What we’re doing is we’re bringing by practicing our day ahead of time in our mind, literally we are using the willpower we have in the morning and we’re, we’re really bringing it to those points in the day by practicing the day ahead of time. For instance, if I I’m somebody who gets up and gets some chocolate in the afternoon at work from the staff room, I could visualize myself staying at my desk or getting up from my desk, stretching, maybe going for a walk, maybe going to the water cooler and getting some water instead and sitting down. So I’m practicing ahead of time because once my willpower is gone at four o’clock, getting up and going and getting that chocolate because then the desire and the dopamine agitation is gonna be so strong that it’s gonna be nearly impossible not to resist that urge.

Rita Black: But if I’ve practiced already ahead of time what I’m going to do and make the alternative healthy choice, like doing some stretches or getting a glass of water or making a cup of herbal tea or something I am now doing that in my mind, kind of predicting my behavior ahead of time. And then what I like to have students do and what we do in the shift weight mastery process and the meditations are all geared towards really leveraging our dopamine and our willpower to the very end of the day, going to bed, imagining ourselves going to bed, feeling light, feeling good, feeling like we truly took care of ourselves today, that we exercised, that we moved our bodies, that we made healthy choices, that we aren’t going to bed feeling heavy, and that we made bad choices, but that we made excellent choices, really nourished and stabilized ourself and took good care of ourselves.

Rita Black: So in that way you can use your mind in the morning to pull that willpower throughout your entire day, especially into those hours in the evening. If you think those parts of the day through especially your, what I call your vulnerable points of the day, then you are leveraging that willpower and really putting your mind in the morning where you want to utilize it in the best way in the evening, in the late afternoon and and onto before you go to bed and going to bed filling light. So hopefully that makes sense to you. So engage your willpower by using more of your mind and getting that imagination involved. So now that you understand willpower are using willpower and leveraging willpower, I have to say willpower is probably the weakest control of all the three controls that we’re talking about.

Rita Black: Now let’s talk about the ever powerful control of stimulus control. Again, if you are a student of mine, you know that I’m a huge fan of stimulus control. Why? Well, because it’s truly one of the skills of weight mastery. Literally, it is a skill of weight mastery. So much research has shown that people who exercise stimulus control do way better on their weight management than people who are keeping foods in their environment that they’re always having to resist. Stimulus controls the environmental tool that most behavioral psychologists would say is the most effective in the stimulus response continuum because you’re simply removing the stimulus and therefore no willpower is needed. So what is the definition?

Rita Black: The definition is stimulus control involves modifying the environment to reduce the likelihood of engaging in undesired behaviors and increase the likelihood of desired behaviors. The characteristics of stimulus control. This method focuses on changing external factors that trigger certain behaviors rather than relying solely on internal strength or willpower. By altering your environment, you can make it easier to engage in positive behaviors and harder to engage in negative ones. Examples would be removing the junk food from the house to avoid overeating and making sure you have healthy options in the house. So stimulus control is also bringing things in that are healthy options rather than just clearing everything out. And also maybe with regards to exercise, having exercise clothes at work or in the car ready to go if you’re heading to the gym after work. I love it so much that there’s a chapter in my book going into how to use this skill.

Rita Black: So I’m gonna just read a little bit from my book. From Fat to Thin Thinking. In the chapter marked stimulus control, I always ask shift weight mastery process participants to list the environments times of day and trigger foods that they reach for. And most of their lists aren’t long, but they’re powerful. Cheese. When I come home from work with wine crackers or chips in front of the tv, my boss’s candy jar in the afternoon when I’m stressed, leftover birthday cake in the staff room, nine times outta 10. When a client has had a slip and regained a few pounds, it’s because attempting food or particular set of foods has come into one of his or her environments. Never underestimate the power that food, especially a stimulating trigger food has on your brain and your ability to control it. Trigger foods are foods that you can’t just eat a little of.

Rita Black: They tend to be a food that turns on. Your brains need to eat more and more until the bag box or bowl is empty. Trigger foods also tend to be highly refined foods that contain big mouth and brain pleasers, such as sugar, fat, and salt. There are exceptions to this rule. Some people go for peanut butter, dried fruits, cheeses or high fat dairy. Any food you can find yourself circling back for or thinking about constantly can pose a stimulus issue. According to Brian, once Inc. Phd author of Mindless Eating, when adults are put into a state of perpetually having to decide whether or not to give into food temptations, they get worn down and eventually give in. That is why a relying on your ability to be strong and exert willpower in the presence of your favorite fattening trigger. Food is a form of fat thinking.

Rita Black: It just doesn’t work. Weight masters adopt a proactive attitude with their environments rather than a defensive one. They use their minds to think on a different level protection. You can cultivate them thinking by choosing foods that are going to be the best for you and your environment and avoiding foods that challenge your weight release and maintenance. So here is how to stimulus proof your environments. This three part stimulus control strategy is incredibly easy. In theory, your challenge is to make it a practice. One, keep healthy snacks available. You walk in the front door after spending the last 45 minutes in traffic and your blood sugar is dropping and you head to the kitchen. You have time to start dinner. But as you open the fridge to pull out the salmon and salad fixings, the first things your eyes fall upon are three leftover pieces of pizza.

Rita Black: How much willpower do you have to exert in order not to stand there and eat at least a few bites of that pizza, if not all three pieces? What if the pizza was in the back of the fridge and a covered container and the first thing you saw was the salmon and the green beans? You were going to prepare for dinner and a container of pea pods and some cucumber slices to munch on while you cook because you wouldn’t see the pizza. Your mind isn’t engaged to think about it and doesn’t have to exert the energy to resist it out of sight, out of mind, out of mouth. Make a point when you shop to have healthy snacks to reach for at work and at home and in all of your environments. If you keep the healthier options upfront and easily available, your mind will stay tuned to nourishing yourself.

Rita Black: If a food is challenging you, this is number two, move it or get rid of it. There are a few ways to do this. Keep the challenging food out of sight. Creating a visual barrier between you and the food sometimes is enough. I had a client who created a visual barrier between her and the corn chips on the table at the Mexican restaurants by putting the napkin holder and glasses between her and the chips. Put the trigger foods in cupboards or drawers or in the back of the pantry so they aren’t in view. Freeze the trigger food. This works great for bagels, breads, cookies and baked goods. It removes the urge to pop some into your mouth, impulsively dispose of the food. If the previous tactics still don’t work, put the food in the garbage. And if you continue thinking about it, put the food in the garbage on the street that my dear apprentice is stimulus control.

Rita Black: The garbage disposal works well too. Remember, it’s not a waste of money if it saves you from pain and suffering. Avoiding the few hours of feeling bad about yourself is worth the price of disposing of some trigger foods. Stimulus proof you are shopping, millions of dollars are spent getting you to walk zombie-like down grocery aisles, putting pretty packages in your cart and getting them through checkout without thinking about the later consequences to your body and to your weight struggle. Don’t be a pawn in the numbers game. Take back your power at the store. We often undermine our weight management by buying things for other people at the store. Parents often use the excuse it’s for the kids. Two more common excuses are what a friend’s come over or it’s on sale. Shift your mind and stay focused on what you need from the grocery store.

Rita Black: Walk by anything that you know will be calling your name later that night. Make a shopping list and stick to it. If your inner interval says I have to buy ice cream for the kids, but it’s you who ends up eating it, pass on the ice cream how? Take a shift breath. Connect with your thin thinking inner coach and ask yourself, if I buy this ice cream, what will really happen to it? Is that ice cream going to be calling my name all night? Is that ice cream going to be for the kids or for the guests? Or will I end up looking at the bottom of the empty carton and cursing myself for falling for that old? It’s for the kids. Con again, love yourself enough in the moment to say no to the impulse. You are doing yourself a huge favor by setting yourself free from the cravings, the food sneaking behavior and the guilt that comes after you eat. Just walk on by. Have you passed the ice cream aisle yet? Few

Rita Black: Stimulus proofing your environments is a very powerful strategy. You will be amazed at how much easier weight management is when your environments are free of trigger foods that cause you problems. And I’m not saying that you have to remove all the unhealthy foods or treats from your house. I’m sure that there are many foods that do not hook you. I know I can have a bag of potato chips sitting in my cupboard for months. I could care less. Chips don’t do it for me. They don’t need to leave my house. However, it’s a different issue altogether when you are talking about candy, corn and gum drops, those sugary candies are a definite trigger food for me. I know if I have one, I have to eat the whole bag. So guess what? They don’t come in my house. And if they do, my family is under orders not to let me know.

Rita Black: What my mind doesn’t know won’t stimulate it. Okay, so there is little for my book, but here’s the thing also. This is, I hear this all the time. Many people say I shouldn’t have to do that. I shouldn’t have to remove food from my house or environment. But here’s the thing, once you wire a trigger food emotionally along with your genetics and the reward center that has been trained for a trigger food for you, it’s like a drug. Alcoholics don’t have open bottles of wine sitting on their counters. Drug addicts I don’t think have their drugs, syringes, et cetera. Laying about you know, in a drawer. You know, if it’s a problem, keep it out of your house and find foods that you enjoy that are better options for you. Your mind and weight will thank you for it. And there is no great prize for being able to withstand you know, have being able to have your trigger food in the house. It is just gonna wear you down. So please do yourself a favor. Practice stimulus control.

Rita Black: Alright, now on to the last control rule Control rule control involves setting explicit guidelines or rules to govern behavior. These rules provide clear standards and expectations, making it easier to adhere to desired behaviors. Rules can be self-imposed or externally imposed. They serve as a framework for decision making and can help reduce the cognitive load associated with making choices in various situations like I did on my contract with my kids. So examples would be setting a rule to exercise 30 minutes every day or setting a window of eating as many of people who love to fast. Had that would be a rule control. I don’t eat until 11:00 AM and I stop eating at 6:00 PM That would be rule control.

Rita Black: So rule control techniques using specific rules or guidelines can simplify decision making and promote consistent behavior. There was an example, a study done by Mil Orbell and Sheeran in 2002, that that found that participants who formed inflammation intentions were significantly more likely to engage in regular physical activity compared to those who did not. In another study, Peter Goiter did research on implementation intentions, you know, rule control and exploring the specific if then plans can enhance goal achievement. For example, a person might have a rule like, if I feel like snacking, then I will eat an apple instead of chips. So studies have found that forming implementation intention significantly increases the likelihood of achieving goals. This technique helps automate responses to specific situations, reducing the cognitive load and reliance on willpower in the moment implications. Setting clear rules and plans can help individuals adhere to desired behaviors and achieve their goals more effectively.

Rita Black: This method is particularly useful for forming new habits and breaking old ones. You may already have rules like fasting. I only eat after 11:00 AM or i I fast after dinner. Often setting rules in our mind creates a not an option zone, which makes it easier to leverage dopamine, which does, which is the driver for salacious food. For me, examples for me, I have a rule. I only eat frosted cake because frosting is a heroin for me. I only eat frosted cake on the birthdays of my family members. Otherwise, throughout the rest of the year, frosting and cake not an option in my mind. And so having those boundaries around cake and frosting for me have really allowed me to have those things in my life. But just in very specific places and time. Another rule for me is no eating in front of screens, whether it’s a computer or a television.

Rita Black: There are some other rules from students is examples. If I eat dessert, I go for a 20 minute walk after dinner. I drink a glass of water for every glass of wine. I don’t eat bread or carbs on an empty stomach when I’m traveling. I only eat one carb per day. I do 20 squats while waiting for the tea kettle to boil. I use a smaller salad plate for dinner. I always eat dinner before six 30. I take a breath before I eat and get really present to my food. I chew my food 10 times and put my fork down in between bites.

Rita Black: I eat protein in the afternoon instead of carbs to help me feel stable. I only drink socially one and done. Sometimes mantras can help reinforce the rule control, like I just mentioned. One and done. That would be a mantra. Food free in front of the TV is my favorite mantra for myself. Healthy eating, healthy aging. Feed your body what it deserves. Eat to thrive, not just to survive. So there you have it, the three ways to use your mind and set your environment up for success. You can create your weight outcome, but you must set yourself up for success. You must take the control in your hand and take a hundred percent responsibility and develop the muscle of self-control by using your powerful mind in specific ways and creating environments that set you up for success. Willpower, the use of meditation in the morning to deepen this power.

Rita Black: Create your day. Don’t be a victim and create a plan for success. Practice it in your mind first and leverage the power of your imagination to excel in making the best choices over the course of your day. Stimulus control. Take charge of your environment. Advocate for yourself. Keep your mind free from the unhealthy distractions and cravings reinforced with healthy options. So get the crap and g out and bring the healthy food in. This also by the way, helps build a self-identity that is powerful. I am a healthy person and I advocate for myself and my world. Rule control. Start creating those loving boundaries that cut through indecision and keep you firmly planted on your weight journey. You create the rules, you own them, they do not own you. So enjoy setting them up for yourself and like stimulus control, reinforce that powerful weight mastery identity.

Rita Black: I hope this session has served you. And don’t forget, if you wanna dive deeper into learning how to use your mind more powerfully for weight mastery, check out my free masterclass. How to stop the Start over Tomorrow, weight Struggle Cycle, and begin Releasing Weight for Good. The links are in the show notes. Have a great week. And remember that the key and probably the only key to unlocking the door of the weight struggle is inside you. So keep listening and find it and I will see you here next week.

Rita Black: You wanna dive deeper into the mindset of long-term weight release? Head on over to www.shiftweightmastery.com. That’s www.shiftweightmastery.com, where you’ll find numerous tools and resources to help you unlock your mind for permanent weight release tips, strategies, and more. And be sure to check the show notes to learn more about my book From Fat to Thin Thinking. Unlock Your Mind for Permanent Weight Loss.